I'm starting week 4 tomorrow but have a couple of questions as I look ahead on the app at what is to come.
How did you all manage the length of time running from week 6 to 7? It seems like a big jump.
My other question is regarding the 30 minute run. I've noticed my pace is alot slower than 10 min mile so fear come week 9 I won't be able to run 5k in 30 minutes. Is this common? Do you suggest if I can just keep going until I reach 5k?
Thanks!
I gather from other posts that according to a survey last year only about 10% of graduates did 5k in 30 minutes, so don't worry about it, the programme is about running for 30 minutes so the 5k is something to aim for after graduation 😃
Ok thanks. Always been an overthinker!
I think it’s different for everyone, I kept running until I covered 5k as that was my goal. Time was not an issue. Since graduation I’ve been working on getting quicker via the weekly parksrun 🏃♀️a great way to keep working on PBs 👍
Ok thanks. I've signed up to run the race for life on last day of week 9 so that'll be the real test! Sure it'll just ALOT especially if I haven't quite reached the distance. But good to have something to beat moving forward I guess.
I’m doing that too! Where’s your run? Very best wishes, and good luck.
W6 ends with a 25 minute run. The whole of W7 is 25 minute runs. There is no jump.
The majority of graduates on this forum do not run 5k in 30 minutes at graduation.
Just concentrate on the next run. Looking ahead and overthinking it all can be counterproductive.
Thank you I assumed the weeks stayed the same throughout like the earlier ones. Did realised they changed throughtout week 5 and onwards. Always been one to Over think but your right I'll just focus on my next run. Thanks
If you put c25k in your search thing and then simply click on the menu choice which just says c25k, there’s an outline of week by week, so that you can see what’s yet to come. I find it useful because of hills and traffic, so I look at what each week has in store for me and select the most appropriate route for me.😊
You may find the guide to the plan helpful healthunlocked.com/couchto5... if you have not seen it before.
Take the advice from IannodaTruffe ..there have been so many posts abut this.
Simply, follow each week and each run. They build on each other.. the runs change towards the end of the programme, teaching us about the way we run and not just how to run
Take it slowly and steadily and enjoy every moment... learn from the tricky times, revel in the glorious times, but be assured you are getting stronger with each and every run.
Make sure your rest day exercise build up too as the runs get longer.. core strength and stamina are so important for the 30 minute runs at then end. Distance and or speed may come after Graduation..or not. But you will choose
Running a 5k in 30 minutes is achievable, but you will find that most people do it in between 35 and 50 mins depending on various things like fitness and size. I am a mentor for the couch 2 5k, and my advice is this do not stress too much on the time more the distance. Pace you self too you should be able to run whilst holding a conversation without being out of breath, so if you’re out of breath slow the pace. This is all about achievement not time. Relax too and don’t hunch your shoulders and if there’s any up hills I always advise shorter steps, look down and use your opposit arm with your opposite leg to help you up the hill, my pb on a 5k Park Run is 32 mins but I’m much happier running at 34, so don’t kill yourself over a few minutes x
I have found my pace slows every week but that seems to be very common as does the actual reaching of 5k in W9......not many seem to. Don't stress the distance you are covering. It is a big jump you are right but you will surprise yourself....trust C25K
Looking ahead just makes you worry about what's to come unless you are a true optimist 😀. I constantly looked ahead and worried unnecessarily!
My first 5k was 2 months after graduating and took about 45 minutes! That has naturally decreased over time. Just concentrate on getting to 30 minutes for now.
Youve got this far already.Ive just done week 5 run 3_20 mins and surprised myself.Keep your pace slow and try to regulate your breathing.If youre in a group,they will support you.Its not a race and you are running more than you would of done in week 1.Be proud of your achievement. Keep Plodding and laughing x
Going from blocks of 10 minutes to a nonstop 20 or 25 minute run looks scarier onscreen than it really is. I was worried about those seemingly big jumps, but was surprised at how easily I managed them. I did my second 25 minute run yesterday, and was surprised when I looked at my MapMyRun stats to see that I actually ran faster and further than the previous. This programme is really clever, and it works! Just remember the hare and the tortoise. Be the tortoise. Let your motto be "better complete than repeat". Take it slow. No-one's watching.
I was in the same place as you a few short weeks ago, wondering how on earth I’d manage 20 then 25 minutes in one go. Suffice to say, it happens. The programme works.
For me it’s all about going slowly and being stubborn when my head says “can’t do this” and I say “can’t quit”.
Don’t worry too much about future runs. They look hard today because you aren’t ready for them. You will be when you reach them.
The program is really well designed, most people can progress through it without too many repeats. It really is amazing what our bodies are capable of, and in a relatively short time!
I think the majority of people have multiple "omg how am I going to do W_R_ - it's a big jump!" moments in their journey, totally natural, as we started out finding a run measured in seconds difficult!
Week 6 and Week 7
Extended my 7:47 pace to 20 klms!
Ready to start week 6, question?
Week 6 Completed
Week 9 and unlikely to get to 5k
